This 45MIN routine BUILT AN HOURGLASS FAST |

Hi Ya'll! This is day 2 of our 4 day hourglass routine. We are doing a HEAVY leg day to build our glutes, hamstrings, and upper glutes with these 3 highly effective exercises. And 4 upper body moves to sculpt your back. Be sure to prioritize good form over a heavy weight.

Gym Essentials for warm up and workout:
https://liketk.it/5FYBQ

DAY 2 WORKOUT

Dynamic Warm Up:
Hip Openers (Controlled Swings/Circles): 10 reps per leg x 2 sets
90/90S : 10X 2 SETS
World's Greatest Stretch: 5 reps per side x 2 sets
Cat Cows: 5 x 2 sets
Squat holds 1x 30seconds
Bird Dogs: 10 reps per side x 2 sets
Box Depth Drops (Focus on Soft Landing): 3 reps x 2 sets
Pause Glute Bridges with band or dumbbell (3-second hold at the top): 10reps x 2 sets
Banded Pull aparts 2x10
Band Pass-Throughs (Overhead Circles), and External Rotations 2X10
Banded straight arm pull down (2 x 5)

THE LIFTS:

GLUTE FOCUSED LEG WORKOUT
HIP THRUSTS 3x8 with 10 second pause on last rep of each set (Warm up with lighter weight then working sets)
Single Leg Hip Thrust 3x8
Single Leg Romanian Deadlift 3 x 8 (First set moderate weight then add weight for next 2 working sets)

Sculpted Back and Upper Body WORKOUT
Banded Face Pulls 3x15
Dumbbell lateral raises 3x10
Seated Cable Rows 4x10
Lateral Pull Downs 4x10

Core finishers:
Plank 3 x30sec
Side Plank 2 x 30sec each side

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WELLNESS INSTAGRAM ♡ /   / stephshe.lifestyle  


CHAPTERS
00:00 INTRO
00:30 Hourglass Routine Workout Split Overview
04:02 Pull day Warmup and Fitness Tips, Mobility Exercises
04:30 How to do Hip Thrust using Glute Drive Machine
08:08 How to do Single Leg Hip Thrust
11:40 Beginner gym essentials
12:10 How to do pull ups
13:20 Cable Rows
14:10 Lat Pull Downs

#legdayworkout #legdayroutine
what to do in the Gym routine for beginners, HOW TO BUILD GLUTES, WOMEN GYM SESSION, Mic'd up Gym Session Leg Day glute and sculpted upper body Focused


This is for inspirational/ informational purposes only. consult a professional before trying any new workout routines.